You are welcome.
Eating gel... just like sucking some syrup. Quite sticky, need to drink some water or wash ur mouth after sucked the gel. Normally i will take it when i saw a water station in front of me, so i can get some water to wash mouth after taking the gel. The effect might come later, not so fast. May be 15mins - 30mins. Some even 45mins...

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Added on January 7, 2009, 1:31 pmOh ya, take the gel before u feel tired/exhausted. When u exhausted, the gel will like no effect. Also dun expect any special effect, the gel just make you wont get exhausted too fast.

This post has been edited by toto4d: Jan 7 2009, 01:31 PM

Ya, if u get tired after 13km, then it's ok to take it around 9-10km. Take it when u see water station lo.

For me the gel last around 30-40mins...

14-01-09

5.30pm - 6.20pm : Running at Bulatan Park
Distance : 12 x 800m = 9.6km
Time : 00:47:08

Always raining, long time din run oredi...... hopefully sunday can survive thru the GE30k.

25-01-08

5:45pm - 6:30pm : Running at Club Cinta Sayang

Distance : 2 x 4.0km = 8.0km (measured by GPS, around 4.0km +- 10m)
Time : 00:42:53


Long time din run liao.... have to run a bit prior to cny

04-02-09

Today Meal:
Breakfast : Pan Mee + Teh C
Lunch : Nasi Beriani
Dinner : Going to have steamboat

Today workout:
Gym during lunch time
20 x Decline Bench Sit up

Smith Machine Squat
20 x 70lbs
3 x 15 x 90lbs

Barbell Bench Press
3 x 10 x 70lbs

Machine Chest Press
3 x 10 x 60lbs

Cable Pull
4 x 10 x 30lbs

30 x Bicycle Crunch
10 x Decline Bench Sit-up


Have not updated since CNY... anyway, just did some run and yoga, nothing much done other than eating during CNY.

06-02-09

5.30pm - 6.15pm : Running at Bulatan Park
Distance : 11 x 800m = 8.8km
Time : 00:44:31

Finally can run liao..... Miri raining everyday.... hopefully this sunday morning no rain...

08-02-09

6.15am -8.00am : LSD at Miri City
Distance : 17.22 km (Timex GPS)
Time : 01:45:10

Phew.... long time no LSD oredi... today just ok... woke up too late, din take anything b4 run, so not dare to go for 20k.... luckily still can complete the 17k loop.

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Added on February 8, 2009, 10:23 pm6.50pm - 7.40pm : Swimming

Still cannot swim freestyle properly.....

This post has been edited by toto4d: Feb 8 2009, 10:23 PM

09-02-09

4.45pm - 5.45pm : Yoga
5.55pm - 6.30pm : Swimming

Hehe, today Yoga too simple, so still can go to swim after Yoga...

10-02-09

5.50pm - 6.30pm : Tempo Run at Bulatan Park
Distance : 8 x 800m = 6.4km
Time : 00:30:51

Haha, dun forget that i have a lot of "fuel" outside my stomach to be burnt even my stomach is kosong.

11-02-09

12.00pm - 12.35pm : Weight Training
30 x Decline Bench Crunch

Smiths Machine Squat
20 x 70lbs
2 x 15 x 90lbs
2 x 15 x 120 lbs

Barbell Bench Press
3 x 10 x 70lbs

Drumbell Flying
2 x 10 x 20lbs

40 x Bicycle Crunch

6.00pm - 6.30pm : Running at Bulatan Park
Distance : 7 x 800m = 5.6km
Time : 00:28:25

Aiya, got free pizza at 4pm.... makan 3 pieces.... difficult to run longer....

12-02-09

5.50pm - 6.30pm : Running at Bulatan Park
Distance : 9 x 800m
Time : 00:38:30

15-02-09

4.45pm - 5.30pm : Treking at Canada Hills
7.00pm - 8.00pm : Swimming

16-02-09

4.45pm - 5.45pm : Yoga

Tired doing yoga... but eat a lot during buffet dinner....

17-02-09

5.50pm - 6.30pm : Running at Bulatan Park
Distance : 8 x 800m = 6.4km
Time : 00:32:49

18-02-09

12.00pm - 12.30pm : Weight Training

30 x Decline Bench Sit-up

Smith Machine Squat:
20 x 70lbs
2 x 15 x 90lbs
2 x 15 x 120lbs
1 x 10 x 140lbs

3 x 20 x Body Weight Calves Lift

Machine Lat. Pull Down:
15 x 70lbs
2 x 10 x 100lbs

40 x Bicycle Crunch


6.10pm - 6.40pm : Running at Bulatan Park
Distance : 6 x 800m = 4.8km
Time : 00:25:11

25-02-09

Back from vacation at KK... eating too much... so today must resume training...

6.00pm - 6.40pm : Running at Bulatan Park
Distance : 8 x 800m = 6.4km
Time : 00:33:42

26-02-09

6.10pm - 6.45pm : Running at Bulatan Park
Distance : 9 x 800m = 7.2km
Time : 00:37:22

27-02-09

6.00pm - 6.35pm : Running at Bulatan Park
Distance : 9 x 800m = 7.2km
Time : 00:37:43

28-02-09

9.45am - 12.00pm : Badminton *non-stop

4.45pm - 5.35pm : Hiking at Canada Hills